Glute & Ab Workout

Hi Everyone! I posted a workout video on to my YouTube channel of a glute & ab workout. I wanted to compliment it with this blog entry. The exercises are listed below along with the link to my video.

Glute & Ab Workout

  • Smith Machine Squats: Start by standing straight with your toes slightly pointed out. Hold the bar with both hands, palms facing forward. Slowly lower the bar as you push your body back into a squat position. Your thighs should be parallel with the ground. Pause and hold. Then slowly raise the bar by pushing the heel of your foot against the ground back to where you started.  Repeat 3 sets of 15.

 

  • Weighted Walking Lunges: Stand up straight with a dumbbell in each hand by your side and your feet together. Then step forward with your right leg, bending your knee into a 90 degree angle. Also make sure that your knee does not pass your toes. Pause and hold. Then repeat the same steps for your left leg. Repeat 3 sets of 15.

 

  • Leg Curl: Start by laying down and positioning your body on the machine. Next, curl your legs back as far as you can with out raise your thighs from the pad. Pause and hold. Then slowly lowers your legs back down to where you started. Repeat 3 sets of 15.

 

  • Leg Extension: Start by placing your legs under the pad and placing your hands on the side bars. Then using your quads extend your legs out in front of you. Pause and hold. Then slowly lower your legs back down to where you started. Repeat 3 sets of 15.

 

  • Kickbacks: Wrap a cuff attachment around your ankle. Then hook the attachment to a low cable pulley. Facing the pulley, grab the steel frame for support. Keeping your core tight and engaged, lift the leg with the ankle cuff up and slowly push back. Be sure to fully extend your leg and squeeze your glutes at the top. Pause and hold. Then slowly lower your leg back to where you started. Repeat 3 sets of 15.

 

  • Side Kickbacks: This is similar to a  kickback. The only difference is that instead of kicking back you are going to push your leg out to the side. Wrap a cuff attachment around your ankle. Then hook the attachment to a low cable pulley. Standing next to the pulley, grab the steel frame for support. Keeping your core tight and engaged, lift the leg with the ankle cuff up and slowly push to the side. Pause and hold. Then slowly lower your leg back to where you started. Repeat 3 sets of 15.

 

  • Leg Press: Sit down and hold your feet about shoulder width apart on the platform in front of you. Then push the platform forward by pushing with the heel of your foot and extending your legs. Be sure to keep your knees slights bent (do not lock them). Pause and hold. Then slowly lower the platform back down to where you started. Repeat 3 sets of 15.

 

  • Roman Chair Knee Raise: Standing on a roman chair, also known as parallel bars. Rest your forearms on the pads in front of you and hold on to the handles. Then slowly raise your knees to your chest. Pause and hold. Then slowly lower them back down. Repeat 3 sets of 15.

 

  • Weighted Side Oblique Crunches: Using the back extension machine. Stand sideways on the machine with your hips resting on the padding. Stack your feet one on top of the other. Hold a weight in one hand and place the other hand on your hip. Then bend sideways at the waist as you lower the weight towards the ground. Slowly bend until your are parallel with the ground. Pause and hold. Then slowly lift your body back up to where you started. Repeat 3 sets of 15.

 

  • Sit Ups: Start by lying down on a crunch machine or on the floor. Then place your hands behind your head and clasp your fingers together. Then raise your upper body so that you form a v-shape with your thighs. Pause and hold. Then slowly lower your body back down. Repeat 3 sets of 15.

 

  • Weighted Russian Twist: This is similar to a sit up. The only difference is that you are going to twist side to side holding a weight. Lying down on a crunch machine or on the floor, hold a weight in your hands. Slowly raise your upper body so that you form a v-shape with your thighs. Then slowly twist from one to side to the other holding the weight in your hands. Be sure to pause and hold on each side. Then once you have completed a set, lower your body back down to rest. Repeat 3 sets of 15.

For similar exercises see below,

Glutes

Legs & Calves
Full Leg Workout
Glute Exercises
Leg Workout

Abs

Ab Exercises
Ab Workout

 

 

If you have any questions feel free to comment below. Don’t forget to “Like” this video and to “Subscribe” to my YouTube channel here so you can see the next video that I will be posting.

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